Gym WODs

Tuesday Jul 25, 2017

(18 minutes)
Atlas stone Zercher squats
8-8-8-8-8
Begin each set with a 24ft carry.

Between sets:
6 Single leg deadlifts
6 Step over & unders
50 High knee single unders
12 minute AMRAP of:
20 Single leg kettlebell deadlifts
30 Air squats
200 Single unders

Monday Jul 24, 2017

(18 minutes)
Floor press 3-3-3-3-3 @ 70% of metric

Between sets:
5 Ballistic push ups
5 Push press
5 Box jumps/ overs
5 Ts + :10 second hold
5 Ws + :10 second hold
For time:
30 Push press @ 75/45
10 Box jump overs
30 Hollow rocks
10 Box jump overs
20 Push press
10 Box jump overs
20 Hollow rocks
10 Box jump overs
10 Push press
10 Box jump overs
10 Hollow rocks

Saturday Jul 22, 2017

(8 minutes/ 3 rounds)
5 Dumbbell power cleans
5 Dumbbell push press
10 Push ups
15 Double unders
Teams of 2-3
20 minute AMRAP of:

1 Dumbbell power clean
1 Dumbbell push press
5 Double unders

Start the WOD with 10 burpees each, and complete 10 burpees as a team every 5:00 minutes.

Add 1 DB clean, 1 DB push press, and 5 double unders every round.

Friday Jul 21, 2017

(15 minutes)
Strict pull up 6-6-6-6
OR
Muscle up 6-6-6-6

Between sets:
2 Overhead squats
2 Thrusters
2 Back squats
6 Dot drills
Strict pull up 6-6-6-6
OR
Muscle up 6-6-6-6

Then,

For time:
5 Overhead squats
Run 800m
10 Thrusters
Run 800m
15 Back squats

Thursday Jul 20, 2017

WOD Drills
(10 minutes/ 5 rounds)
1 Power clean
1 Squat clean
2 Split jerks
3 Standing tuck jumps

Workout of the Day
Every 2:00 x10 rounds:
1 Clean & Jerk
3 High box jumps

Auxiliary work
Three rounds through:
7 Sott’s press
7 Back extensions
7 Single leg step-downs

Tuesday Jul 18, 2017

(18 minutes)
Atlas stone deadlift
8-8-8-8-8 + :15 second hold

Between sets:
5 Step over/ unders each side
5 Medicine ball cleans
8 kip swings
Atlas stone deadlift
8-8-8-8-8 + :15 second hold

Then,

For time:
50 Medicine ball cleans @ 20/14
50 Toes to bar

Partition as needed.

Monday Jul 17, 2017

(18 minutes)
Floor press 5-5-5-5 @ 60% of metric

Between sets:
5 Ballistic push ups
5 Box jumps
5 Ts + :10 second hold
5 Ws + :10 second hold
Floor press 5-5-5-5 @ 60% of metric

Then,

12 minute AMRAP of:
1 Legless rope climb
10 Box jumps @ 24/20
100 Single unders

Add 1 rope climb, 10 box jumps & 100 single unders every round.